Quinoa, cooked Nutrition Facts
Quick answer
One 100 g serving of quinoa, cooked has 120 calories, 21.3 g of carbs, and 2.8 g of fiber.
Low-sodium
Diabetic-friendly
Tags reflect category and nutrient values — see diet-tag pages for the rule behind each.
Nutrition Facts
Calories
222
| Amount | %DV* | |
|---|---|---|
| Fat | 3.5 g | 5% |
| Saturated fat | 0.4 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 13 mg | 1% |
| Carbs | 39.4 g | 14% |
| Fiber | 5.2 g | 19% |
| Sugars | 1.7 g | — |
| Protein | 8.1 g | 16% |
Vitamins & Minerals
| Vitamin D | 0 mcg | 0% |
|---|---|---|
| Calcium | 31.5 mg | 2% |
| Iron | 2.8 mg | 15% |
| Potassium | 318.2 mg | 7% |
| Magnesium | 118.4 mg | 28% |
| Zinc | 2 mg | 18% |
| Vitamin A | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin B12 | 0 mcg | 0% |
* % Daily Value (DV) shows how much a nutrient in a serving contributes to a daily diet, based on 2,000 calories a day — FDA Daily Values, 21 CFR 101.9. Not shown for Trans Fat (no DV established) or Sugars (the DV covers added sugars only; this record's Sugars value is total sugars).
Calories by Macronutrient
Protein 15%
Carbs 71%
Fat 14%
Share of calories from each macronutrient — 4 kcal/g protein & carbs, 9 kcal/g fat (FDA's general Atwater factors).
Common questions
How many calories are in a cup (185 g) of quinoa, cooked?
A cup (185 g) serving of quinoa, cooked has 222 calories, per USDA FoodData Central.
Is quinoa, cooked low in saturated fat?
Yes — a 100 g serving of quinoa, cooked has 0.2 g of saturated fat, or 1% of the FDA Daily Value. The FDA considers 20% DV or more "high" and 5% DV or less "low."